Today’s world are missing out on calcium, vitamin D, fiber and potassium. Both Michael Phelps and Ryan Lochte claim to consume approximately 10,000 calories every day. the common person can burn between 400 and 600 calories per hour while swimming, looking on the intensity of the workout. However, considering that Olympic swimmers aren’t doing a similar workout as the average person, they will burn rather more than that during intense workouts.
US Olympian Peter Vanderkaay shared his daily food diary in an interview, that shows how he balances building energy and repairing muscle, let’s see some best way to make a good diet plan for a swimmer:
Good snacking foods are:
1. fruits (fresh is best but dried are still okay)
2. energy foods (cereal bars, energy drinks, protein shakes)
3. yogurt (low fat if possible)
4. whole grain foods (whole wheat cereal or wholemeal toast).
Pre-workout diet: chocoBar and a banana
Workout: 32-ounces of PowerBar Restore drink
Post-workout diet: 8-ounces of milk
Breakfast: A 5-egg omelet with a pair of ounces of salsa; a pair of cups of yogurt with 1/2 cup of blueberries and 1/2 cup of granola; sixteen ounces of water
Lunch: one peanut butter and jelly sandwich, 1 apple, sixteen ounces of water
Workout: thirty two ounces of PowerBar Restore drink
Post-workout: eight ounces of milk
Dinner: a pair of grilled marinated chicken breasts, one cup of rice, ten spears of grilled asparagus, sixteen of ounces water
• Read This:-How to Stay Hydrated During Swimming Workout
What are the most effective Energy Packed Foods for swimmers?
Brown Rice – Whenever you have the selection between whole grains and processed, always take the whole grain option.
Low-fat cheese: An easy snack or serve it mixed into casseroles, pasta and in sandwiches. Low-fat cheese is full of calcium, potassium, and protein.
Nuts – Walnuts and almonds are especially good. several nutritionists suggest that you eat about an oz of nuts per day.
Orange fruits and vegetables: Loaded with vitamins A, E, C and potassium, these help your immune system stay healthy.
Broccoli – rich in vitamins and antioxidants.
Sprouted Seeds – sprouted seeds from fruits and vegetables watermelon, lentils, mung beans are simple to prepare and can be utilized in soups, on salads, or as a dish.
Beetroot – another antioxidant rich food
Unsweetened chocolate – Chocolate is rich in flavonoids and is nice for your heart, cardiovascular system and even psychological state.
The Right Balance of Carbs, Protein and Fat will give you instance energy
To improve your swimming speed, it’s important to eat the right balance of carbs, protein and fat. An ideal swimmer’s diet should include 55 percent to 70 percent of calories from carbs, 12 percent to 15 percent from protein and 25 percent to 30 percent from fat.
ALSO READ:–Right Amount Of Protein Will Boost Your Performance